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Wednesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS
400m @ 70% Effort
into…
200m @ 80% Effort
into…
200m @ 90% Effort

-Rest 3:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS
:30 Bike or Row
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps

Strength

Snatch (8×2)

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS
2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jumps (24/20)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
3 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Clean (15×2)

EVERY 1:30 FOR 15 SETS
2 Squat Cleans @ 75% of 1RM

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